Exercises to get a Bigger Butt

If you’re looking for a butt that rivals, you may have to set your sights lower—a fantastic rear end is owing to genetics. Still, it does not imply you can’t strive for the greatest (and largest) version of your fantastic butt.

While your rear-end appearance in jeans might be your primary incentive for performing more squats at the gym, it shouldn’t be your only one. A stronger butt has several health advantages. A stronger gluteus maximus can help you avoid injury, boost your metabolism, enhance your athletic performance, and the appearance of a raised, rounded bum.

Another thing to remember: Butt-building exercises don’t just bring about glute growth. Exercises that only focus on the glute muscles are also possible. “The exercises you should perform for stronger glutes are multi-joint, multi-muscle activities that will strengthen your entire body.” Because all of the muscles in your body work together, a more muscular butt may help you get more significant gains for your entire physique.

So, now that you’re convinced that you need to work your glutes more, how will you do it? Camper provides six critical exercises for developing a bigger butt and stronger glutes. You should include these into your exercise routine as soon as possible.

Table of Contents

1. Glute Bridge

How to do it: Lie down on your back, knees bent, feet flat on the ground, and hip-width apart. Put your palms on the floor and extend your arms down by your sides. Raise your hips into the air until your body forms a straight line from your knees to shoulders, pressing your feet against the floor and keeping your shoulder blades anchored to the ground. Bend your knees slightly and slowly descend to the ground, squeezing your glutes at the top. That’s one repetition. Perform three sets of ten to twelve reps in total.

Rest a barbell against your pelvis in an upright position to add weight. To prevent the weight from rolling down your body, place your hands on either side of your hips. Then, following the same procedure, complete the movement.

2. Jump squats

How to do it: Keep your feet shoulder-width apart throughout the exercise. Drop into a squat by breathing in and tightening your core. Lower your behind until your thighs are in parallel with the floor. Exhale, drive your legs straight up through your heels, and jump if you need to. Bend your knees to help absorb the shock. That’s one rep. Do three sets of 12 to 20 repetitions for each group.

3. Barbell Front Squat

How to do it: Propping an empty barbell into the squat rack so that it comes to chest height when facing it is an excellent way to train your chest. Put your fingers under the bar and, taking a step forward, bend at the waist until your torso is parallel to the floor. Turn your back to the barbell and, keeping your elbows in line with the ground, pull it out of the rack by stepping backward. Put your feet in a squat position, adjusting under barn feet until they’re hip-width apart and your toes are pointed out slightly.

Draw your belly button to the spine as you breathe in, and then shift your hips back and bend your legs like you’re sitting backward. As you descend, press your knees out and your elbows up (to keep the chest upraised) to remain in this position. Lower your body until your hips are lower than your knees. At the top, exhale and push through your mid-foot and heels to stand back up, squeezing your glutes. That’s one rep. Four sets of 8 to 10 repetitions are recommended, with two minutes between sets.

4. Dumbbell Walking Lunge

How to do it:

Keep your shoulders back and down while holding two dumbbells in each hand, one in each arm with straight arms.
Extend your arms out in front of you and step forward with your right leg. Bend your left knee to a 90-degree angle, allowing your right hip to descend until your left thigh brushes the floor.
Return to standing by drawing your shoulders back from your ears, pushing down with your right heel, and propelling off with your left foot.

That’s one rep. Repeat with your left leg for four sets. 4 sets of 12 total reps is the goal.

5. Hip Thrust

How to do it:

Place the barbell back of your shoulder blades on a bench or box and sit up straight with your feet flat, slightly narrower than hip-width apart.
Raise your hips until your trunk is parallel with the floor by bringing out arms on the bench for stability and rooting your feet into the ground.
Begin by squeezing your glutes at the top and then returning to the beginning. That’s one rep. Set a goal of 4 sets of 12 reps.

After mastering the movement pattern, try adding weight by resting a barbell across your hip crease. Load a barbell with at least five “clean” reps in a row, and then do your workout.

6. Good Morning

How to do it- Stand with your feet hip-width apart and the barbell on your back, hands just outside of your shoulder blades. Elbows on the ground, use your hands to pull the bar down and against your back. Breathe in and brace the core, bend at the waist and press the glutes backward. Continue to push your hips backward until you feel a stretch in your hamstrings and your torso is parallel to the ground. Exhale and move your hips forward as you return to the start, contracting your glutes at the top. That’s one rep. You are repeating three sets of 10 to 12 reps for each set.